The 10 Unhealthiest Salad Toppings & 10 Alternatives To Use Instead
Get Back on Track With Your Greens
It’s long been thought that the only way to enjoy a salad is to slather it with unhealthy toppings like bacon, cheese, or creamy dressings. Don't get us wrong, we love a good Caesar salad as much as the next person, but there are lots of ways to give your greens a little oomph while keeping your health in check. Come with us as we mix our own greens, ditching the terrible toppings and swapping in the healthy stuff.
1. Bacon Bits
Bacon bits are a classic addition to equally classic salads, but those interested in weight management should skip them. They’re highly processed and typically come loaded with fat and sodium; given how good they taste, most people add a heaping spoonful of bacon bits, too, making them an unhealthy choice any day of the week.
2. Croutons
The next time you’re going for a healthy salad, resist the call of the crouton. Though they taste great and offer a pleasing crunch, croutons are rich in refined carbs, fat, and sodium. Eat too many of them and you’re looking at an increased risk of high blood pressure or weight gain.
3. Sugary Dressings
Unfortunately, your favorite salad dressing is probably loaded with sugar, so opt for something healthier. Italian, French, Thousand Island, and honey mustard are all chock full of sugar, as well as low-far dressings that make up for their bland taste with more additives.
4. Cheese
Cheese isn’t necessarily the worst thing for a salad, but you're still playing with fire. It all depends on the amount you add; don't go overboard with fatty varieties, and you should be in the clear. You can also swap out your go-tos for variations like feta or goat cheese instead, which are significantly lower in calories.
5. Candied Nuts
Adding nuts to a salad seems healthy, however, the “candied” part is what hurts your argument. If you’re going for an extra crunch, don’t reach for anything candied—they’re coated in sugar and throw off your caloric intake. Not to mention, they undermine the health benefits of your salad!
6. Crunchy Food Bits
Add-ons like crunchy noodles or tortilla chip pieces negate the benefits of an otherwise healthy meal. There’s nothing wrong with wanting crunch in your salad, but breaded bits aren’t the healthiest way to get it. For a healthy alternative, try crispy onions or sunflower seeds!
7. Dried Fruit
Don’t fall victim to the belief that dried fruit and fresh fruit are the same. Dried fruit doesn’t have the water, but it does have all the sugar and calories, meaning it isn’t the healthy salad topping you think it is. Ditch those apricot pieces and opt for the fresh stuff instead.
8. Corn
Thankfully, corn isn’t a bad topping if you use it in moderation. A bit in your salad is a great way to get additional protein and fiber—it’s only when you add too much that you welcome a ton of carbs. You don't need more than a tablespoon or so to get the good stuff without going overboard.
9. Creamy Dressings
We know you (probably) have a creamy dressing in your fridge! Fan favorites like Ranch, blue cheese, and Caesar come loaded with saturated fat. They also have a much higher caloric total. They might taste good, but you can get plenty of flavor with healthy alternatives, so use these sparingly.
10. Fried Foods
Fried foods aren’t great for us in general, and plopping them onto a bed of greens doesn’t change that. Packed with calories and added fat, fried foods ruin an otherwise perfectly healthy meal, so keep them off the menu. Don't worry, you can always add lean meat outside the deep fryer!
So, how are you supposed to dress a salad and keep all the flavor? We’ve got a few options! Let's dive into a few tasty ways you can get added protein and nutrients.
1. Lean meats
Many lean meats make the perfect salad topping. Turn to protein-rich options like chicken or tofu—they come come packed with flavor and less fat than other alternatives. You can feel good about tossing them in a salad; they'll keep you fuller for longer and preserve all the good stuff.
2. More Veggies
Leafy greens just lay the foundation for salad—there are lots of other vegetables you can add to get the most out of your meal. Tomatoes, cucumbers, bell peppers, and carrots are all rich in vitamins and fiber that help with weight management. They also add a healthier crunch.
3. Nuts
Speaking of a healthy crunch, nuts are another terrific way to work your molars! They’re satisfying additions to any salad and chock-full of benefits like fiber, protein, healthy fats, and vitamins. Just make sure you don't add too many of them.
4. Balsamic Vinegar
You don’t need to give up every classic drizzle to stay healthy. Balsamic vinegar packs a flavorful punch and brings plenty of antioxidants to the table, all without a bunch of fat or calories. While you don't want to go overdo it, you can still indulge for a delicious option.
5. Berries
Fresh berries naturally sweeten a salad, allowing you to keep away from pesky dressings. They also come loaded with vitamins, fiber, and antioxidants that contribute to overall health. Opt for a berry salad on its own or throw some strawberry slices in alongside your greens!
6. Avocado
Even outside of salads, try to work avocado into your diet. It’s rich in fiber, vitamins, and healthy fats that all contribute to lower cholesterol and reduced inflammation. Avocado slices in your salad are an easy way to get the best of both foods.
7. Quinoa
Quinoa is already one of life’s healthiest options, and put into a salad, it only amplifies your diet. It’s packed with nutrients and healthy fats that regulate blood sugar and promote overall health, not to mention its high fiber content. A little goes a long way with this superfood, so don't be afraid to toss it in your bowl.
8. Fresh Herbs
We owe a lot to fresh herbs. They bring a welcome flavor to dishes and drinks alike, and they don’t come with a hefty caloric price tag. Basil, mint, or cilantro work wonders in a salad and for your overall health by reducing inflammation and improving digestion (among other things).
9. Hard-Boiled Eggs
A staple ingredient in the Cobb salad, hard-boiled eggs aren't a bad option for other tossed greens, either! A good source of protein and vitamin D, eggs bring all sorts of nutrients. They also work overtime to keep you fuller for longer—not bad for such a little ingredient.
10. Legumes
If you’re looking to add a little fiber to your salad, turn to legumes like chickpeas or lentils. They're loaded with protein, so they keep you full, and they're also excellent sources of fiber and B vitamins. To top it all off, they're a wonderful plant-based option for any vegetarians out there!
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